FULL WEEK OF WORKOUTS | What to Do at the Gym

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Hey, babes!
In this video, I'll be taking you through an entire week of my workouts! This week, we'll be doing four workouts: two lower body days and two upper body days.
Please see below for time stamps for when each day starts.
This week of workouts is not geared towards weight loss or weight gain--if you'd like to do this week of workouts with a focus on weight loss, please watch my "12 Week Step by Step Weight/Fat Loss Guide" video here on KZbin: • Video
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Let's be friends!
INSTAGRAM: / naomi.kong
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FULL WEEK OF WORKOUTS AT THE GYM:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)
Perform only one workout per day w/ rest days in between as needed.
Rest 1-2 minutes in between each set for every workout w/ longer rests as needed.
DAY 1 | GLUTE & QUAD-FOCUSED LEG DAY 1:33
Full Body Foam Rolling | 10-15 minutes
1) Leg Extensions | 4x12 w/ a 3-second eccentric
2) Leg Press | 4x12 w/ a 3-second eccentric
3) Cable Step Ups | 4x12/leg
4) Hip Abductions pyramid set:
a. 15 reps at a lighter weight
b. Increase the weight and do 12 more reps
c. Increase the weight again for another 9 reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 4x.
DAY 2 | CHEST, SHOULDERS, & TRIS 5:45
Full Body Foam Rolling | 10-15 minutes
1) Bench Press | 4x8 w/ a 2-second eccentric + 1-sec hold
2) a. Cable Chest Flyes | 10 reps
b. Underhand Triceps Pushdowns | 15 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) DB Shoulder Press | 4x10-12 w/ a 1-second eccentric
4) a. DB Lateral Raises | 12 reps w/ a 1-second eccentric
b. DB Overhead Triceps Extensions | 12 reps w/ a 1-second eccentric
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
5) Incline Treadmill Walk | 30 minutes
DAY 3 | BACK & BIS 9:51
Full Body Foam Rolling | 10-15 minutes
1) Pull/Chin Ups | 4x10-12 w/ a 1-second eccentric
2) Lat Pulldowns w/ D-Handle Attachment | 4x10-12 w/ a 2-second eccentric
3) a. Single-Arm Kneeling Cable Rows | 12 reps/arm
b. Cable Bicep Curls | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) a. Straight Arm Pushdowns | 10-12 reps w/ a 3-second eccentric
b. Facing Away Cable Bicep Curls | 10 reps w/ a 1-2
second eccentric
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
5) a. Alternating Lat Pulldowns | 6-8 reps
b. DB Hammer Curls | 12 reps w/ a 2-second eccentric
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6) Machine Preacher Curls | 3x30
7) Incline Treadmill Walk | 30 minutes
DAY 4 | HAMSTRING & GLUTE-FOCUSED LEG DAY 15:33
Full Body Foam Rolling | 10-15 minutes
Donkey Kicks | 2x10-12/leg
Fire Hydrants | 2x10-12/leg
1) Conventional Deadlifts | 4x8
2) RDLs | 4x10 w/ a 2-second eccentric
3) Glute Drivers | 4x8-10 w/ a 3-second eccentric
4) Lying Hamstring Curls | 4x10-12 w/ a 3-second eccentric
5) Glute Hamstring Raises | 4x10 w/ a 3-second eccentric
6) KB & Jumprope HIIT (linked below)
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LINKS TO RELATED VIDEOS MENTIONED:
- How to use Gym Equipment | • How to Use Gym Equipment
- How to Perform Exercises | • Exercise Form
- Common Fitness Words Explained | • Basic Fitness Words Ex...
- How to Breathe While Exercising | • How to BREATHE While E...
- Lower Body Warm Up Routine | • Do This Warm-Up Before...
- Upper Body Warm Up Routine | • Do This Warm-Up Before...
- KB & Jumprope HIIT | • 15 MINUTE AT HOME HIIT...
*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
#naomikong #fullweekofworkouts #weekofworkouts

[@danizalovee]

I started strength/weight training at the gym last Monday and I felt like a lost child at a grocery store. This will help me a lot, thank you!

[@naomikong]

Wishing you the best of luck! Check out my other playlists here on my channel for more tutorials. ☺️❤️🙌🏼

[@alexafers]

im a beginner at the gym and i absolutely love this :) tysm 💓

[@naomikong]

Love you. Appreciate you. ❤️🙏🏼

[@innerchiId]

Did you start with these exercises?

[@AngelTrazo]

I love the full week of workouts ☺️ I’m definitely going to try to focus more on the eccentric movement

[@Kiley_and_the_Hendersons]

I just found your channel and I am enjoying these week of workouts! I know this is an older one, but I like it as I’m still pretty new! I love Joe you explain things as you go! 😊

[@Kpup]

I just finished a half marathon that I had been training for and it seems like I just don’t even know where to start with picking up multiple days of weight training again so I did chest shoulders and tris workout this morning. It was just what I needed!! Thank you so much for taking the time to film this and write it all up!!

[@naomikong]

Awh, congrats on the marathon! 🤩🎉 Happy to help! ☺️

[@naomikong]

Hey, guys! 👋🏼 ❎Check the description for: - Full written workouts - Time stamps - Cira Nutrition link to shop - Links to other helpful videos 💛10% Cira Nutrition Discount Code: “NAOMI” Thanks for stopping by! 😘

[@keyairakong]

Your videos have helped me gain motivation to wanting to go to the gym, lose weight and wanting to live a more healthier lifestyle. I’m going to the gym Tuesday and watching ur videos helped me on what I’m going to do .🖤 I love ur videos 🖤🖤🖤

[@naomikong]

Awh, love & appreciate you sm, babe! 🥰🙏🏼

[@essdraws]

Just what I was looking for! Thank you!

[@naomikong]

TYSM 🥰🙏🏼

[@Strongqueenlez197]

I've been in different gyms for 3 years and I still can use help. I appreciate the content

[@naomikong]

Thank you! ✨

[@debrafreyburger8479]

Love you sharing your workouts it so helpful!!

[@naomikong]

Thank you! ☺️

[@ioanateodorapopescu7762]

Just finished the last one and this is so much needed 👏👌😘🧡🙏

[@naomikong]

Hope you enjoy it! ☺️

[@aeMkathLeen]

Thanks for these vids. Loved your outfits Maam 😍😍😍

[@naomikong]

TYSM 🥰

[@Nihal-wx3th]

So helpful ! Thank you so much !!!

[@naomikong]

Thank you! 🥰

[@Kabeyeka]

Great tutorials!!

[@rexyzvent5864]

Love that you used the blur face option. Perhaps more fitness influencers could use this! Your strength is amazing

[@naomikong]

Always try to whenever I can! TYSM. 🙏🏼🙏🏼

[@chengchankong]

Appreciate the edits!! ❤️

[@naomikong]

Love you 😘

[@quackingduck2217]

Hey Naomi! Wanted to give you some encouragement and show some appreciation!!! I’m in that weird limbo where I’m not new to lifting but i went cold turkey for two years and now I’m basically starting from scratch 😭 Your workouts are so simple and easy to follow even when I’m so scrawny and out of practice. Plz don’t stop doing what you love, bc it shows in the high quality of your content ❤️❤️ and is keeping a lot of us coming back to the gym 😤👍

[@heatheroneill3479]

I’m right there with you, medical stuff has kept me out of commission for a bit but getting back I to the swing of things now. Sometimes it feels like starting back up is harder than starting from scratch. You are doing such a great job & you have encouraged me today, thanks a bunch!

[@naomikong]

Love and appreciate you sm. 😭❤️ Thank you for taking the time to leave such a sweet comment. You are an angel. 🙏🏼🙏🏼 Keep on killin it, babe. 💪🏼

[@naomikong]

@@heatheroneill3479 Hope you’re doing okay, babe! ❤️ TYSM for your sweet words. Love & appreciate you. 🥰🙏🏼

[@lildeedee334]

I started back about four months ago and I’ve taken my time and gotten my strength back. Take your time love and stick with it! It’s such a stress reliever.

[@Erin-ho8qu]

Yesss, this is great thank you :)

[@naomikong]

Thanks for stopping by! 😘

[@JustForfYou]

Can you post a video using the free motion machines to do alternative exercises? My gym gets packed & those machines are usually available. I never thought to do a step up on the machine lol I usually look for the steps if I can find them.

[@elixircrescent2391]

Hey Naomi what can we substitute for hip abduction machine and cable flyer machine. We don’t have it in college gym :) thank you for all your videossss.

[@jsilva7423]

YES YES YES YES. YES❤️❤️❤️

[@naomikong]

Lysm 😩🙏🏼

[@_whats3rname]

Love this! Thank you 💕☺️ which sports bra are you wearing for Day 3? I love the detailing on the back, it's so pretty!

[@naomikong]

TYSM. It’s from Buff Bunny. 🙏🏼😘

[@_whats3rname]

@@naomikong thank you! 😀 As always thank you so much for your videos! They're super helpful!

[@lisamitchell6896]

Hello, I'm new to the gym but is it wrong to start cardio, treadmill, first with a slight incline for 15 minutes? I greatly appreciate your videos!!

[@xloohoolizzyx]

Thank you so much for these videos. You help so many people feel confident and sure of themselves in the gym :) also just giving new workout ideas so we dont get bored!

[@naomikong]

Appreciate you sm 😩🙏🏼

[@Cambodian_queen]

My gym doesn't have this machine Hip Abductions pyramid. What workout can I do in place of it? Thanks so much!

[@Burps___]

This is super helpful to see how you set up your splits for the week. Wonderful video, Naomi. And just for the record, I belong to Planet Fitness too! 💜💛💜💛 (just kidding 🤣)

[@naomikong]

Thanks for stopping by! ☺️

[@eloisereid3437]

Thank you so much 🌟💗

[@naomikong]

Appreciate you! 🥰

[@lunacat.]

Love this so much!! How do you get the motivation to consistently go to the gym? ❤️ I tend to go in bursts and then lose my motivation 😭

[@petram4947]

I’ve been going for a year or so now and the key is to build it as a habit not rely on motivation. Just go for an hour at least 3 times a week even if you sit there and do barely anything. Get in the habit of going the same as eating, sleeping, or a class at school. Also don’t be unrealistic and do super hard workouts at first, even a slow walk on incline treadmill is great!! I believe in you:)

[@naomikong]

Thank you, babe! 🙏🏼 Establishing a consistent routine is def difficult. 😩 I find that one of the most important things is simply exploring different types of exercise and seeing what you enjoy the most! While I personally love weight lifting and strength training, I know that it doesn’t speak to everyone just like not all genres of music will be everyone’s cup of tea. Sometimes we think that going to the gym is the only way to move our bodies, and while I love the gym, I do think there are a million ways to be active outside of the gym. Ie: dancing, yoga, biking, snowboarding, boxing, rock climbing, swimming, etc. Sometimes, when we have difficulties sticking to a certain type of exercise, it could simply be that it’s just not for us and that’s okay! We just have to discover in what other ways our bodies enjoy moving and staying active and do more of that! I find that when people find a type of exercise that truly speaks to them, it’s a lot easier to stick to a regular routine. ☺️ But if you’re ever in need of a kick in the butt right away, check out my “Motivation” story highlight on my Instagram page! 💕 I also have a “how to stay motivated” video on my to-do list to film! 🙌🏼

[@naomikong]

@@petram4947 Love that self-discipline and determination, babe! You are killin it. ❤️ Thanks for sharing your method. 🙌🏼

[@yara7668]

are these workouts helpful for weight loss or is it only to gain muscle ??

[@adwoagyamfi8421]

Do a quad focused workout pls💕

[@naomikong]

Literally just filmed one! It’ll be out next week. ☺️

[@antonysioukas2503]

Thank you.

[@naomikong]

Happy to help! ☺️

[@maybelpandabear]

Great video 👏👏👏 I love the glute drive machine but the belt always bruises me when I add more than one plate. Any tips??

[@naomikong]

I’d see if you could place a towel or one of those mats people use on the ground when they do ab exercises underneath the belt and see if that helps! ☺️

[@maybelpandabear]

@@naomikong great idea!! I will definitely try that out 😄 thank you!! 🥰

[@nadiaawad7463]

As a total beginner should I try to follow every single workout with the same number of sets and reps as you? I want to take it seriously but I also wouldn't want to overestimate my abilities so idk

[@naomikong]

Check out my full week of workouts for beginners video here on my channel! 🙌🏼 I’m also currently working on another beginner one as well! ☺️

[@crystamarie4446]

What if you don't have a leg press machine at the gym you use? I'm a college student, so I have to use the school gym, and they don't have a leg press machine, or some of the other machines you use. :( so how would one go about creating substitute workouts for the different machines if you don't have one, is what I'm asking I guess? lol

[@groutchewer]

I would say just do some research on which part of the legs a specific machine targets and then search up free weight exercises that target that muscle and sub that in

[@crystamarie4446]

@@groutchewer Thank you! :)

[@naomikong]

Hack Squats, Lunges, or Bulgarian Split Squats would be a great substitute! 🙌🏼

[@crystamarie4446]

@@naomikong thank you!!!

[@Lenny-san]

I have a slightly embarrassing question. When wearing leggings like that wht kind of underwear is best to wear? I'm not trying to b crude but I genuinely want to kno cuz they look rly tight and seamless nd I'm worried about panty lines.

[@naomikong]

No worries, I don’t mind the question. ☺️ Honestly, I don’t usually wear any bc: 1) No one will know unless you take your pants off in public 2) You’re gonna wash the leggings, anyways 3) No issues with panty lines/seeing your underwear through the leggings 🤷🏻‍♀️

[@Lenny-san]

@@naomikong thank you for the response! ☺️ I've always felt unconfident in wearing leggings with sport bras to the gym( I always stuck to running shorts and a big shirt) but I've always wanted to. I'll give it a try now that I know lol. Btw love your content, definitely inspires me to live a healthier lifestyle🤗💕

[@naomikong]

@@Lenny-san Of course! TYSM, babe. Appreciate you. 🥰🙏🏼

[@tracyp6924]

@arlenne I think the VS PINK no show panties are great for wearing under leggings!

[@ryanwillette145]

17:41 thats me

[@addisonfunk3334]

is this beginner friendly?

[@emelie2589]

ion think so 🤣

[@1creativegal]

I love your videos but you talk really fast its hard for me to understand sometimes. Can you please slow down?

[@naomikong]

Will try my best, but this is honestly me already slowing down. Grew up in a family of 6 kids so always had to be quick to speak. 😅 Feel free to watch the video in a slower speed as well! 🙌🏼

[@franfranfrancis]

People please don't arch your back on the bench press

[@tama3442]

Have faith in JESUS CHRIST as LORD and SAVIOR for HE SAVES ❗️ *What is the Gospel?* The true gospel is the good news that God saves sinners. Man is by nature sinful and separated from God with no hope of remedying that situation. But God, by His power, provided the means of man’s redemption in the death, burial, and resurrection of the Savior, Jesus Christ. Ephesians 2:8-9 For it is by grace you have been saved through faith. And this is not your own doing; it is the gift of GOD, not a result of works, so that no one may boast. Romans 10:9 9 because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. JESUS CHRIST can come anytime! Just Believe ❤️ Love you and GOD BLESS